WOD

Workout of the Day and Specialty Class Programming

saturday, april 2, 2016

teams of 2, one person working at a time

AMRAP in 20 minutes of:

250m row

20 front squats 75/55

15 hang power snatch 75/55

1 rope ascent 15ft.

 

POWER HOUR

 

5-3-3-2-1-1-1

press

5x20ft seated sled pull

5x20 calorie AD

rest 1:1

 

ENDURANCE

 

3 rounds of:

800m run

rest 2 minutes

1 mile run

rest 2 minutes